214. Jennifer Cohen: Why Cardio Doesn't Kill Muscle + Natural Building After 40 (No TRT Required)

The biggest lie in fitness is that you have to choose between being strong or being fit. In this episode of the Kris Gethin podcast, I join Jen Cohen on her Habits and Hustle podcast to break down why I've dedicated my career to proving that wrong. We dive deep into the science of preventing muscle catabolism during cardio, the nutrition protocols that support both strength and endurance, and why most people's approach to body composition is fundamentally flawed. I share my personal biohacking stack for reversing biological age, including stem cell therapy, peptide protocols, and the silent meditation retreat that changed everything. Jennifer Cohen is a leading fitness expert, bestselling author, and host of the Habits and Hustle Podcast. Known for her no-nonsense approach that cuts through industry BS, she's authored multiple books and is a trusted voice in wellness. We Also Discuss: 02:58 Hybrid Athleticism: Merging Bodybuilding and Endurance 05:57 The Importance of Nutrition in Endurance Sports 08:55 Balancing Cardio and Muscle Preservation 12:07 Natural Bodybuilding: Steps to Stay Lean and Fit 15:08 Biohacking: Overrated and Underrated Modalities 18:01 Stem Cells: A Game Changer in Recovery 21:05 Strategies for Losing the Last Five Pounds 26:50 Balancing Cardio and Hunger 30:40 Overrated and Underrated Exercises 35:44 Isolation vs. Compound Movements 38:02 Training Frequency and Recovery 40:06 Natural Ways to Maintain Muscle 49:02 Exploring Natural Alternatives to Ozempic 55:51 The Importance of Fiber in Diet 57:57 Reversing Biological Age 58:59 Exploring Biological Age Reversal Techniques 01:02:49 The Impact of Meditation on Biological Age 01:06:53 Innovative Therapies and Their Efficacy 01:11:07 Supplements: The Overrated and Underrated 01:13:04 A Day in the Life of Kris Gethin   Thank you to our sponsors:    NAD+ + Cell Shield from Biostack Labs https://biostacklabs.com/kris  BiOptimizers - code KRIS10 for 10% off  https://bioptimizers.com/    Find more from Kris: Website: https://www.krisgethin.com/  Instagram: https://www.instagram.com/krisgethin/  YouTube: https://www.youtube.com/krisgethin      Find more from Jen:  Website: https://www.jennifercohen.com/ Instagram: @therealjencohen   Books: https://www.jennifercohen.com/books Speaking: https://www.jennifercohen.com/speaking-engagement

Think you can eat candy all day and stay lean? Think again. This "sugar diet" trend flooding social media is misleading millions - and I'm calling it out. In this episode, I expose why muscular influencers promoting high-sugar diets are dangerously misleading the average person. These enhanced athletes with decades of training and superior metabolic flexibility aren't representative of you. I'll break down what actually happens when you consume massive amounts of sugar: chronic inflammation, insulin resistance, gut dysfunction, nutrient depletion, and addiction-level cravings. Yes, calories matter - but sugar destroys your performance and health from the inside out. You'll learn why blood sugar crashes kill your training, how sugar fuels systemic inflammation that blocks fat loss, and the documented long-term consequences including diabetes, cardiovascular disease, and accelerated aging. Ready for the truth about sugar and sustainable body composition? Stop following dangerous trends and start prioritizing real health.   I Also Discuss: (00:03) The Sugar Diet Trend: What It Is and Why It's Spreading  (01:31) Mark Bell and Other Influencers Promoting High Sugar Intake  (03:21) Four Reasons This Dangerous Trend Gained Popularity So Fast  (05:55) What's Actually Valid About Carbohydrates and Performance  (08:11) The Misleading Claims: Why "Calories Only" Is Dead Wrong  (10:51) Sugar Addiction: Why It's More Addictive Than Heroin  (11:38) Blood Sugar Crashes and Energy Destruction from High Sugar  (13:22) Chronic Inflammation: The Silent Killer of Fat Loss and Performance  (14:37) How Sugar Hijacks Your Brain's Reward System  (15:56) Chris's Modified Approach: Fruits and Manuka Honey Experiment  (16:56) Final Takeaways: Why This Trend Fails Long-Term Health  (18:10) Working with Clients: Blood Panels and Proper Guidance Required   Thank you to our sponsors: NAD + Cell Shield from Biostack Labs https://biostacklabs.com/kris  BiOptimizers - code KRIS10 for 10% off  https://bioptimizers.com/    Find more from Kris: Website: https://www.krisgethin.com/  Instagram: https://www.instagram.com/krisgethin/  Youtube: https://www.youtube.com/krisgethin   

The energy crisis in your life isn't about sleep, caffeine, or even your training program—it's happening in your cells. In this episode of the Kris Gethin podcast, I talk with Mike Belkowski, founder of BioLight, about why methylene blue is the missing piece in your recovery arsenal. We break down the science of mitochondria, how methylene blue concentrates 100x in your brain tissue, and why it's become the secret weapon for athletes, executives, and biohackers alike. We share how to dose for maximum benefits and how to combine it with red light therapy for amplified results. I also share my personal travel stack that's eliminated jet lag for 7 years straight. Mike Belkowski is the founder of BioLight and a leading expert on methylene blue supplementation. An avid biohacker, he's developed multiple specialized formulations including Leuco Blue, BioBlue SR, and Methylene Calm to optimize mitochondrial function, performance, and recovery.   We Also Discuss: (00:00) Methylene Blue and Mitochondrial Health (13:58) Enhancing Mitochondrial Function With Supplements (19:39) Synergistic Effects of Methylene Blue (28:52) Optimizing Health With Leukomethylene Blue (33:30) Optimizing Methylene Blue Dosage and Benefits (43:36) Health Optimization Summit  Thank you to our sponsors:    NAD+ + Cell Shield from Biostack Labs https://biostacklabs.com/kris  BiOptimizers - code KRIS10 for 10% off  https://bioptimizers.com/    Find more from Kris: Website: https://www.krisgethin.com/  Instagram: https://www.instagram.com/krisgethin/  YouTube: https://www.youtube.com/krisgethin      Find more from Mike Belkowski:   Website: Use Kris10 for 10% off Instagram: @dr.mikebelkowski Podcast: The Red Light Report  

Are your recovery methods actually working, or are you just following another fitness trend without results? In this episode, I break down contrast therapy - no BS, just science-backed protocols I've used since the 90s. For serious recovery, performance, and longevity, this information is non-negotiable. I'll explain how saunas increase blood flow and growth hormone while cold plunges reduce inflammation and stabilize blood sugar. You'll learn my exact protocol and why this combination powerfully reduces DOMS, improves circulation, enhances mental toughness, and can decrease all-cause mortality by up to 40%. Listen in for the common mistakes most people make, how to proper hydrate with electrolytes, and optimal timing. Ready to optimize recovery, reduce inflammation, gain mental clarity, and maximize performance with protocols that actually work? Let’s get started.  I Also Discuss: (02:12) Saunas and Cold Plunges: The Science Behind Their Benefits  (05:59) Mental Toughness and "Be Harder to Kill" Benefits  (08:59) Critical Hydration Protocols for Maximum Benefits  (12:46) Proper Temperature Ranges and Breathing Techniques  (15:47) Gender Differences and Hormone Considerations  (17:50) Timing Around Workouts and Impact on Recovery  (18:36) How Contrast Therapy Reduced My Biological Age to 26 Thank you to our sponsors: NAD + Cell Shield from Biostack Labs https://biostacklabs.com/kris  BiOptimizers - code KRIS10 for 10% off  https://bioptimizers.com/    Find more from Kris: Website: https://www.krisgethin.com/  Instagram: https://www.instagram.com/krisgethin/  Youtube: https://www.youtube.com/krisgethin 

Most supplements are useless. Most advice on muscle growth, recovery, and performance? Even worse. In this episode, I’m joined by top formulator and performance nutrition expert Shawn Wells to break down what actually works—and what’s wasting your time. We’re digging into the science behind muscle protein synthesis, anabolic resistance, and why endurance athletes and GLP-1 users are at major risk for muscle loss. We cover the biggest mistakes sabotaging your recovery, how your nervous system state could be blocking your progress, and why most of you are obsessed with the wrong metrics. Shawn doesn’t just formulate products—he’s behind 40 patented ingredients and over 1,100 supplements used worldwide. If you’re serious about results, stop guessing and start listening. Shawn Wells is a biochemist, registered dietitian, and the world’s leading supplement formulator with over 1,100 products and 40 patented ingredients to his name. He’s the author of the best-selling book The Energy Formula and a global speaker on performance nutrition, longevity, and biohacking.   We Also Discuss: (00:02) Why Most Supplements Fail—and What Real Innovation Looks Like (11:24) Muscle Growth Isn’t About More Protein—It’s About Faster Signaling (20:05) How to Train Harder, Recover Smarter, and Build More Muscle With Dileucine (28:45) Why Your Nervous System Could Be Killing Your Progress (and How to Fix It) (35:07) The Right Way to Maximize Recovery and Performance Thank you to our sponsors:    NAD + Cell Shield from Biostack Labs https://biostacklabs.com/kris  BiOptimizers - code KRIS10 for 10% off  https://bioptimizers.com/  Shop Dileucine at: https://www.unmatchedsupps.com/collections/muscle-building/products/dileucine    Find more from Kris: Website: https://www.krisgethin.com/  Instagram: https://www.instagram.com/krisgethin/  Youtube: https://www.youtube.com/krisgethin      Find more from Shawn Wells Website: www.shawnwells.comInstagram: @shawnwellsTwitter/X: @IngredientologyYouTube: Shawn Wells on YouTube

Most gyms out there are filled with cookie-cutter equipment, fancy marketing, and zero substance. Jungle Gym is not one of those. In today’s episode, I’m joined by Katie Carter, one of the founders of Jungle Gym in Tulum, to talk about how they built a fitness empire from the ground up and why it’s become the most Instagram-famous gym in the world. We’re diving deep into the story behind their journey from a small beachside gym to a globally recognized fitness destination, how they use natural, functional equipment to create a unique gym experience, and what it takes to run a business that actually delivers results. Katie also shares how she went from competitive athlete to successful entrepreneur, the challenges of building a business in a saturated market, and the importance of creating a gym environment that truly motivates members to push their limits. Plus, we’ll explore why Tulum has become the epicenter for wellness and fitness culture, and why more people are flocking there to focus on health and longevity. Katie Carter is not just a fitness entrepreneur, she’s a former athlete, a functional training expert, and a leader in the evolving gym space. In this episode, she gives us an inside look at how to create a fitness business that stands out, the value of functional equipment, and how to foster a community that values real results over fluff. We Also Discuss: (00:00) The Jungle Gym Transformation: Tulum's Fitness Revolution (09:52) How Beach Gym Influencers Went from Zero to Hero (14:52) The Genius Behind Jungle Gym’s Unique Equipment (25:56) Tulum's Exploding Health Trends You Need to Know (36:14) My Personal Fitness Journey & Recovery in Paradise (41:33) How to Reach Jungle Gym & Start Your Fitness Journey   Thank you to our sponsors: NAD + Cell Shield from Biostack Labs https://biostacklabs.com/kris  BiOptimizers - code KRIS10 for 10% off  https://bioptimizers.com/    Find more from Kris: Website: https://www.krisgethin.com/  Instagram: https://www.instagram.com/krisgethin/  Youtube: https://www.youtube.com/krisgethin    Find more from Katie:    Katie Carter: @katietrainsalot  Website Tulum Gym: https://www.tulumjunglegym.com Instagram Tulum Gym: @tulumjunglegymKatie Coaching Program: @kcfitness_team

Traveling as much as I do, it’s easy to make excuses for missing workouts or eating poorly. But I don’t do that. Over 80 flights last year, and I still stay on track with my training, nutrition, and overall wellness. In this episode, I’ll break down the biohacks and strategies I use to stay on point no matter where I am. From managing nutrition with protein meals and bars, to protecting my immune system with supplements like Cell Shield and NAD Regen, I make sure I stay ready for anything. I also dive into how I manage sleep, fight fatigue, and keep my metabolism in check, even when dealing with jet lag or poor food choices. I’ll share the essentials I always carry, how I stay active while traveling, and how you can do the same, whether you're on the go or stuck at home. No excuses, just action. I Also Discuss: (00:07) Travel Biohacking Nutrition and Supplements (11:20) Optimizing Health While Traveling (19:07) Travel Biohacking Essentials (26:49) Exploring Gyms in India (16:00) Peptides and Immune Support During Travel   Thank you to our sponsors: NAD + Cell Shield from Biostack Labs https://biostacklabs.com/kris  BiOptimizers - code KRIS10 for 10% off  https://bioptimizers.com/    Find more from Kris: Website: https://www.krisgethin.com/  Instagram: https://www.instagram.com/krisgethin/  Youtube: https://www.youtube.com/krisgethin   

India’s health crisis is out of control. We’re seeing two extremes: malnutrition and obesity skyrocketing at the same time. I’m breaking down exactly why this is happening and what YOU need to do about it. If you think this is just a problem for rural areas, you’re dead wrong. Processed foods, high-carb diets, and a broken food system are making India the fastest-growing country for diabetes, or as I call it, diabesity. Malnutrition isn’t just a poverty issue anymore—it’s everywhere. Urban areas are packed with people eating calories, but not the nutrients they need. And on top of that, microplastics in food packaging are wrecking your hormones, messing with testosterone, and ruining your health. Stop making excuses. Take control of your health now. I’m showing you how to fix your diet, ditch the trash, and make real changes that will actually move the needle. I Also Discuss: (00:48) – Health Crisis in India: Malnutrition and Obesity (02:41) – Malnutrition: The Silent Crisis Affecting Millions (06:23) – The Rise of Obesity and Lifestyle Diseases (10:05) – Shifting Food Culture in India: From Traditional to Processed (14:25) – Microplastics in Food Packaging: A Hidden Health Threat Thank you to our sponsors: NAD + Cell Shield from Biostack Labs https://biostacklabs.com/kris  BiOptimizers - code KRIS10 for 10% off  https://bioptimizers.com/  Find more from Kris: Website: https://www.krisgethin.com/  Instagram: https://www.instagram.com/krisgethin/  Youtube: https://www.youtube.com/krisgethin   

Most supplement brands are all hype, under-dosed, overpriced, and packed with fillers. Biostack Labs is different. In today’s episode, I’m sitting down with Adam Gethin to talk about the science behind real health optimization, the future of supplementation, and why most people are wasting their money on garbage formulas that don’t deliver results. We’re breaking down how NAD+ impacts aging, why blood sugar regulation is the key to metabolic health, and the top supplements every serious athlete should be using. I’ll also cover why NAD IVs are a waste of time (and money), the best way to boost glutathione for immune defense, how inflammation wrecks your gains (and how to fight it), and why metabolic health should be your #1 priority for longevity. Adam Gethin is the founder of Biostack Labs, a brand redefining the supplement industry with research-backed formulas designed for longevity, recovery, and peak performance. With a background in coaching, content creation, and digital marketing, Adam has worked with some of the biggest names in fitness, helping brands and athletes optimize their approach to health and performance.   We Also Discuss:  (00:19) Family Connections (10:35) Optimizing Health Through Supplements (19:13) Cutting-Edge Health Supplements Explained (26:02) Antioxidants and Anti-Aging Nutrients (36:16) Investing in Long-Term Health Proactively (47:51) NAD Regen Launch at Vitamin Shop (56:22) Exclusive Biostackcom Discounts and Loyalty (01:01:49) Finalizing Recording and Uploading Process Thank you to our sponsors: NAD + Cell Shield from Biostack Labs https://biostacklabs.com/kris  BiOptimizers - code KRIS10 for 10% off  https://bioptimizers.com/    Find more from Kris: Website: https://www.krisgethin.com/  Instagram: https://www.instagram.com/krisgethin/  Youtube: https://www.youtube.com/krisgethin

Today’s episode is a Q&A, and I’m tackling your biggest questions on training, nutrition, and longevity, no fluff, just real, actionable answers. If you’re feeling stuck, overwhelmed by conflicting advice, or just want to make sure you’re doing everything right, this episode is for you. A lot of guys are training hard but still not seeing the results you should. Maybe your testosterone is tanked, your recovery is trash, or you’re wasting time cycling supplements you don’t even need. I’m breaking down what actually works, how to optimize your hormones, whether creatine cycling is legit or BS, which peptides are worth your money, and how to stay dialed in with your diet no matter what life throws at you. I’ll also cover why most guys are sabotaging their testosterone levels without realizing it, the biggest mistakes in creatine supplementation, how to cut through the noise and build a nutrition plan that actually works for you, and why peptides aren’t the magic muscle builders people think they are (but can still be a powerful tool if used correctly.) If you’re ready to stop second-guessing your approach and start applying strategies that actually deliver results, hit play now! I Also Discuss: (00:01) Optimizing Health With Chris Gethin (05:47) Hidden Testosterone Killers You Need to Avoid (14:31) Optimizing Health Through Discipline and Nutrition (21:58) The Truth About Creatine: Should You Cycle It? Thank you to our sponsors: NAD + Cell Shield from Biostack Labs https://biostacklabs.com/kris  BiOptimizers - code KRIS10 for 10% off  https://bioptimizers.com/    Find more from Kris: Website: https://www.krisgethin.com/  Instagram: https://www.instagram.com/krisgethin/  Youtube: https://www.youtube.com/krisgethin